As we finish our build into our state meet taper, we have a slightly easier day (after our circuit session that the guys loved / hated at the same time). Some good sprint work, and distance work, with just enough effort to get HR’s up, but easy enough to follow up the strength work from the previous day. In the warm up sets, we had the guys work on the drills that were specific to them for upcoming Conference and State championships.
Workout
Warm-up:
400 easy
6 x 50 kick @ 1:00
16 x 50 All drills @ 1:15
Main sets – Sprinters:
8 x 25 @ :45 max effort free
100 easy
2 x (4 x 25) @ 1:00 IM Order / max effort
200 easy
3 x 200 Done as 4 x 50 @ :10 rest; Descending the 50’s @ 1:00 rest
100 easy
Main sets – Distance:
10 x 50 TT = Goal 500 @ :40
1 x 200 Done as 4 x 50 @ :10 rest. Descend
> 1 min rest
1 x 400 Done as 4 x 100 @ :10 rest. Descend
> 1 min rest
5 x 50 At goal 500 pace @ :40
Main sets – All:
200 easy
6 x 75 Kick first length – Build to sprint on last 50; Stroke if desired @ 1:15
Cool down:
300 easy kick
300 easy swim
WORKOUT TOTAL: 3560 – 3900
This workout was provided by Podium Training Systems Coach Dave Burgess.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
